08.15.2023
Super Set 2 rounds
A. Gymnastics complex- rest as needed between sets
1️ HSPU from the box x 2
2️ Walk out to plank and back to stack x 2
3️ Leg raises x1 per leg
4️ Corner walk x1 per corner
5️ Leg raises x1 per leg
6️ HSPU from the box x 2
B. Single leg KB RDLs x 6-8 reps heavy
Strength
Deadlifts
8 sets of 2 reps @ 80%
between sets complete 2 strict HSPU
WOD
"Grunt Work"
4 rounds
200m run
2 wall walks
6 sand bag over the bar 150/100/70 Rogue and Wreck bags
8 kipping HSPU or regular push ups
Rest 1:00